Schedule

WOD
WEEK 3: CrossFit - Mon, May 18
 Sat 5/16  - early close no open gym
 Sat 5/23  - MURPH 6:00am and 8:00am
 Mon 5/25  - 7:00am and 9:00am classes - close at 1pm no afternoon
 Thurs 5/28  - Rachels last coaching day
 Sat 5/30  - Squat Mobility Clinic W/ Onward Physical Therapy 9:45am
 Sat 5/30 -  Say bye to Rachel - potluck get together at Patti's house
Warm Up

2 Rounds

6 Cossack Squat

3 Drop Squats

10/10 banded shoulder circles

5 Kips

Weightlifting
Clean + Front Squat (2+2=1, 2@bar,1,1,1, 4 x 2+2 @70-75%)

2 cycled squat clean + 2 front squat without dropping the bar.

70-75% of max clean or clean and jerk

WOD
Metcon (AMRAP - Rounds and Reps)

9 Min AMRAP

12 Step Ups - 24" W/ 20/14lb Ball

12 Pull Ups

12 Push Ups

To View Lifts - No Work Assigned
Clean and Jerk (Weight)
Upcoming classes
  • CrossFitTuesday, 5:00 am - 6:00 am
    2/15 spaces reserved.CrossFit: 5:00 AM
  • Open GymTuesday, 6:00 am - 6:15 am
    OpenOpen Gym: 6:00 AM
  • CrossFitTuesday, 6:15 am - 7:15 am
    2/15 spaces reserved.CrossFit: 6:15 AM
  • Open GymTuesday, 8:10 am - 9:00 am
    OpenOpen Gym: 8:10 AM
  • CrossFitTuesday, 9:00 am - 10:00 am
    1/15 spaces reserved.CrossFit: 9:00 AM
  • Open GymTuesday, 10:00 am - 1:00 pm
    OpenOpen Gym: 10:00 AM
  • Open GymTuesday, 4:00 pm - 4:30 pm
    OpenOpen Gym: 4:00 PM
  • CrossFitTuesday, 4:30 pm - 5:30 pm
    0/15 spaces reserved.CrossFit: 4:30 PM
  • Open GymTuesday, 5:30 pm - 6:30 pm
    OpenOpen Gym: 5:30 PM
  • CrossFitTuesday, 6:30 pm - 7:30 pm
    0/15 spaces reserved.CrossFit: 6:30 PM
  • CrossFitTuesday, 8:00 pm - 9:00 pm
    OpenHOME WOD - not at gym
  • CrossFitWednesday, 5:00 am - 6:00 am
    0/15 spaces reserved.CrossFit: 5:00 AM
  • Open GymWednesday, 6:00 am - 6:15 am
    OpenOpen Gym: 6:00 AM
  • CrossFitWednesday, 6:15 am - 7:15 am
    0/15 spaces reserved.CrossFit: 6:15 AM
  • Open GymWednesday, 8:10 am - 9:00 am
    OpenOpen Gym: 8:10 AM
  • CrossFitWednesday, 9:00 am - 10:00 am
    0/15 spaces reserved.CrossFit: 9:00 AM
  • Open GymWednesday, 10:00 am - 1:00 pm
    OpenOpen Gym: 10:00 AM
  • Open GymWednesday, 4:00 pm - 4:30 pm
    0/8 spaces reserved.Open Gym: 4:00 PM
  • CrossFitWednesday, 4:30 pm - 5:30 pm
    0/15 spaces reserved.CrossFit: 4:30 PM
  • Open GymWednesday, 5:30 pm - 6:30 pm
    OpenOpen Gym: 5:30 PM
  • CrossFitWednesday, 6:30 pm - 7:30 pm
    0/15 spaces reserved.CrossFit: 6:30 PM
  • CrossFitWednesday, 8:00 pm - 9:00 pm
    OpenHOME WOD - not at gym
  • CrossFitThursday, 5:00 am - 6:00 am
    0/15 spaces reserved.CrossFit: 5:00 AM
  • Open GymThursday, 6:00 am - 6:15 am
    OpenOpen Gym: 6:00 AM
  • CrossFitThursday, 6:15 am - 7:15 am
    0/15 spaces reserved.CrossFit: 6:15 AM
  • Open GymThursday, 8:10 am - 9:00 am
    OpenOpen Gym: 8:10 AM
  • CrossFitThursday, 9:00 am - 10:00 am
    0/14 spaces reserved.CrossFit: 9:00 AM
  • Open GymThursday, 10:00 am - 1:00 pm
    OpenOpen Gym: 10:00 AM
  • Open GymThursday, 4:00 pm - 4:30 pm
    OpenOpen Gym: 4:00 PM
  • CrossFitThursday, 4:30 pm - 5:30 pm
    0/15 spaces reserved.CrossFit: 4:30 PM
  • Open GymThursday, 5:30 pm - 6:30 pm
    OpenOpen Gym: 5:30 PM
  • CrossFitThursday, 6:30 pm - 7:30 pm
    0/15 spaces reserved.CrossFit: 6:30 PM
  • CrossFitThursday, 8:00 pm - 9:00 pm
    OpenHOME WOD - not at gym
  • CrossFitFriday, 5:00 am - 6:00 am
    0/15 spaces reserved.CrossFit: 5:00 AM
  • Open GymFriday, 6:00 am - 6:15 am
    OpenOpen Gym: 6:00 AM
  • CrossFitFriday, 6:15 am - 7:15 am
    0/15 spaces reserved.CrossFit: 6:15 AM
  • Open GymFriday, 8:10 am - 9:00 am
    OpenOpen Gym: 8:10 AM
  • CrossFitFriday, 9:00 am - 10:00 am
    0/15 spaces reserved.CrossFit: 9:00 AM
  • Open GymFriday, 10:00 am - 1:00 pm
    OpenOpen Gym: 10:00 AM
  • Open GymFriday, 4:00 pm - 4:30 pm
    0/8 spaces reserved.Open Gym: 4:00 PM
  • CrossFitFriday, 4:30 pm - 5:30 pm
    0/15 spaces reserved.CrossFit: 4:30 PM
  • CrossFitFriday, 8:00 pm - 9:00 pm
    OpenHOME WOD - not at gym
  • CrossFitSaturday, 6:00 am - 7:30 am
    0/25 spaces reserved.CrossFit: 6:00 AM
  • CrossFitSaturday, 8:00 am - 9:30 am
    0/25 spaces reserved.CrossFit: 8:00 AM
  • Open GymSaturday, 9:30 am - 11:30 am
    0/9 spaces reserved.Open Gym: 9:30 AM
  • CrossFitSaturday, 5:30 pm - 6:30 pm
    OpenHOME CrossFit- not open for class
  • CrossFitMonday, 7:00 am - 8:00 am
    0/15 spaces reserved.CrossFit: 7:00 AM
  • Open GymMonday, 8:10 am - 9:00 am
    OpenOpen Gym: 8:10 AM
  • CrossFitMonday, 9:00 am - 10:00 am
    0/15 spaces reserved.CrossFit: 9:00 AM
  • Open GymMonday, 10:00 am - 1:00 pm
    OpenOpen Gym: 10:00 AM
  • (Cancelled) Open GymMonday, 4:00 pm - 4:30 pm  (Cancelled) Open Gym: 4:00 PM
  • (Cancelled) CrossFitMonday, 4:30 pm - 5:30 pm  (Cancelled) CrossFit: 4:30 PM
  • (Cancelled) Open GymMonday, 5:30 pm - 6:30 pm  (Cancelled) Open Gym: 5:30 PM
  • (Cancelled) CrossFitMonday, 6:30 pm - 7:30 pm  (Cancelled) CrossFit: 6:30 PM
  • CrossFitMonday, 8:00 pm - 9:00 pm
    OpenHOME WOD - not at gym
WOD
WOD not yet available. Please come back later!